Plantar Faciitis & relief treatments

Lots of people out there experience plantar faciitis, apparently 10% of the people or 1 million people visit a doctor per year for plantar faciitis. What is it? It's heel pain, inflammation, either around the heel, any one section of the plantar side of the foot or the whole underneath foot. There are 4 layers of muscle fascia, and it all gets inflamed from being on your feet too long, the calves being too tight and walking on your toes, wearing heels too much or having your toes flexed in bed under your bed sheets. Below are pictures of the muscles of the foot that get inflamed or just tender. Besides the 4 layers of the foot being inflamed, the calf muscles could indeed be tight in the back. The gastrocs, soleus, plantaris & popliteus all attach to the Achilles' tendon, which commects to the heel. These will pull on the muscles underneath. Also the flexor hallucus longus goes under the foot to the big toe & flexor digitorim longus goes to the other toes underneath. Between the under fascia, the calf muscles, which attach to the Achilles, and the flexor muscles, it all can cause the pain. 

     

(3 Layers of the muscles not including the 4th layer) 

4th Layer (Plantar interossei are the same, just underneath the foot). The dorsal interossei on top abduct the toes out, while the plantar interossei here adducts them back in. 

Flexor Hallucus longus and digitorum longus 

(Natural treatments) 

• If it's inflamed, ice a water bottle in the freezer, take it out and roll it under your foot for 15 - 20 minutes just like icing any body part. 
• Roll a small golf ball under your foot where it hurts or a tennis ball, anything similar. Work your way up to the golf ball.
• Get a plantar faciitis treatment massage, however many treatments it takes. Take your thumb & start at the heel & run up towards toes with your other thumb staying at the heel as you stretch. Ultrasound could work. Buy a splint to wear or make a homemade one or tape up your foot to your ankle to prevent plantar flexion & toe flexion at night.
• Stretch your calves (gastrocnemius and soleus. Stretching your toes will also help because your plantar muscles run under the foot for the toes.

Stretches

Keep the leg straight to stretch the gastrocs, for the soleu, bend the knee

 

Stair stretching works better